Easy Creamy Keto Chicken Soup Recipe

Le recipe yesobho yenkukhu ye-keto enenhliziyo ayigcini nje ngokufudumele futhi iyaduduza, iyi-carb ephansi engu-100% futhi ngeke ikukhiphe ku-ketosis. Okuhle kunakho konke, isilungile ngaphansi kwesigamu sehora futhi inesikhathi esincane kakhulu sokulungiselela.

Engeza le recipe yesobho lenkukhu ohlwini lwakho lwamaresiphi e-keto asheshayo futhi alula, noma kabili inqwaba yakho futhi umise ongakudli ukuze uthole ukudla okwanelisayo ngalezo zinsuku lapho umatasatasa kakhulu.

Ukhilimu osemathinini wesobho sezinkukhu uqukethe izithasiselo, ama-thickeners, namathani ama-carbs afihliwe. Ingasaphathwa gluten nezinye izithasiselo ongazifuni emzimbeni wakho.

Le sobho senkukhu ye-keto nayo inethoni yezinzuzo zezempilo. Le sobho senkukhu ye-keto yile:

• Ukhilimu
• Kuchichima.
• Kuyashisa.
• Iyaduduza
• Ngaphandle kwe-gluten.
• Imikhiqizo yobisi mahhala (uyazikhethela).
• I-Sugarfree.
• I-Keto.

Izithako eziyinhloko kule sobho yenkukhu enokhilimu zifaka:

• Umhluzi wethambo lenkukhu.
• Izinkukhu zamabele.
• Ibhotela elidla utshani.
• Izaqathe.
• UCelery.
• I-anyanisi.
• Ukhilimu owugqinsi noma ukhilimu kakhukhunathi wonke.

3 Izinzuzo Zezempilo Zesobho Lenkukhu Ye-Creamy Keto

Ngaphandle kweqiniso lokuthi leli isobho elimnandi, likulungele ngempela. I-scoop ngayinye enokhilimu inomsoco futhi inenani lezinzuzo zezempilo ongazijabulela.

# 1. Ikhuthaza isikhumba esikhazimulayo

Umhluzi wamathambo uqukethe ama-amino acid abalulekile asiza ukwakha nokugcina izicubu zakho ezixhumene futhi akhuthaze isikhumba esincane, esimanzi, nesinempilo ( ¹ ) ( ² ).

Izaqathi nazo zigcwele izakhamzimba ezeseka isikhumba, njenge-beta-carotene, esebenza njengama-antioxidants emzimbeni wakho. Ama-Phytonutrients afana ne-beta-carotene angavikela emonakalweni we-oxidative emisebeni ye-UV, ukungcola, noma ukudla okungenamsoco ( ³ ) ( ⁴ ).

# 2. Ayinakuvuvukala

Ukudla kwe-ketogenic kwaziwa ngemiphumela yayo yokulwa nokuvuvukala, ikakhulukazi uma kukhulunywa ngokuvuvukala kobuchopho ( ⁵ ).

Lokhu kungenxa yokuthi ukudla okunama-carbohydrate amaningi kubangela ukusabela kokuvuvukala ngoshukela wegazi ongapheli kanye namazinga e-insulin ahambisanayo. Ukudla okunempilo kwe-ketogenic ukudla okunamafutha amaningi, okuphansi kwe-carbohydrate, nakuba kuhlanganisa ukudla okuningi okusha, okunomsoco.

Isilimo esidliwayo esinamagatsha anamanzi, u-anyanisi, nezaqathi kunikeza ama-phytonutrients abalulekile angadambisa ukuvuvukala, kodwa umhluzi wamathambo kanye nokhilimu kakhukhunathi nakho kunikeza izinzuzo.

Umhluzi wamathambo unothile ngama-amino acids glycine, glutamine, neproline, angasiza ekwehliseni ukuvuvukala futhi aphulukise ulwelwesi olubucayi lwamathumbu ( ⁶ ) ( ⁷ ).

Ukhilimu kakhukhunathi unothe ngamavithamini C no-E, okungama-antioxidants anamandla angasiza ukulwa nokuvuvukala. Futhi i-MCT (medium chain triglyceride) acids evela kukhukhunathi ixhunyaniswa nokulahlekelwa kwamafutha kanye nengozi encishisiwe yesifo senhliziyo, exhunyaniswa namazinga aphezulu okuvuvukala ( ⁸] [ ⁹ ).

Ibhotela elidla utshani liqukethe i-butyric acid, enganciphisa ukuvuvukala ngokulawula phansi ama-molecule amaprotheni avuthayo. I-Oral butyric acid ikhonjiswe ukuthi ithuthukisa izimpawu zesifo sikaCrohn nesifo sokuqunjelwa. ¹⁰ ).

# 3. Isiza ukugcina amathumbu enempilo

I-Celery ilayishwe imisoco enamandla esekela impilo yokugaya ukudla, okuhlanganisa ama-antioxidants, i-fiber, namanzi. Ama-extracts e-Celery afundelwa izakhiwo zawo zokwelapha ezingaba khona, kusukela ekwehliseni ushukela wegazi kanye namazinga e-serum lipid ukuze anikeze izinzuzo zokulwa nokuvuvukala kanye ne-antibacterial ( ¹¹ ) ( ¹² ).

I-MCTs equkethwe uwoyela kakhukhunathi inemiphumela yokulwa ne-antifungal kanye ne-antimicrobial, engasiza ekunciphiseni ukushuba kwamabhaktheriya angenanzuzo njenge Candida albicans y Clostridium difficile ( ¹³ ) ( ¹⁴ ).

Izakhamzimba ezisemhluzini wamathambo nazo zaziwa kakhulu ngezakhiwo zazo zokuphulukisa amathumbu. I-Gelatin, egcwele umhluzi wamathambo owenziwe kahle, ingasekela futhi ivikele amathumbu akho ngokulinganisa amagciwane amathumbu kanye nokuqinisa ulwelwesi lwamathumbu akho ( ¹⁵ ).

Yidla kakhulu umhluzi wamathambo, imifino, namafutha anempilo ukuze uthole amathumbu aqinile kanye nezinzuzo zokulwa nokuvuvukala ezizokugcina wena nomzimba wakho niqinile.

Le sobho ephansi ye-carb isengezo esiphelele ohlelweni lwakho lokudla lwe-ketogenic. Yisebenzise njengesitsha esikhulu noma njengengxenye yokudla kwemifino.

Eminye imifino ongayengeza

Amasobho anjengalawa alula ngendlela emangalisayo ukuzenza ngendlela oyifisayo. Yiziphi imifino oyithandayo? Bangeze (inqobo nje uma benjalo imifino ye-ketogenic) futhi kwandisa ukunambitheka.

Khumbula ukuthi uma ungeza imifino eminingi, kuzoba nama-carbohydrate amaningi. Kusengaba-keto-friendly, ungakhathazeki. Kufanele ucabangele inani lama-carbohydrate.

Nazi izithako ezisekelwe esitshalweni ongaqala ngazo:

• Ukholifulawa: Sika sibe yizicucu ezincane kakhulu ukuze kuxube kangcono.
• Ukwatapheya: Engeza isipuni esisodwa ukuze wenze le sobho senkukhu ye-keto ngisho ne-creamier.
• Zucchini: Le mifino ipheka ngokushesha, ngakho yengeze ekugcineni.
• Upelepele: Sika upelepele omncane ukuze upheke ngokushesha.

Ezinye izindlela zokwenza isobho senkukhu ye-keto

Le recipe ikubonisa indlela yokwenza isobho lenkukhu ekhishini. Kodwa kungenziwa nangezinye izindlela.

• Ku-slow cooker: Hlanganisa zonke izithako esitsheni esinensayo. Yibeke emlilweni omncane bese upheka amahora angu-6-8 noma ekushiseni okuphezulu amahora angu-4-6.
• Kuhhavini: Faka zonke izithako ebhodweni bese umboza. Bhaka ku-175ºF / 350ºC cishe ihora, noma kuze kube yilapho imifino isithambile.
• Ebhodweni elisheshayo: Indlela osebenzisa ngayo Imbiza Esheshayo kuzoncika ekutheni inkukhu yakho isiphekwe noma cha. Uma usebenzisa inkukhu ephekwe ngaphambilini, mane ungeze zonke izithako ebhodweni. Vikela isivalo bese upheka ngesandla cishe imizuzu emi-5. Uma imifino ingakabi ithenda ngokwanele, pheka eminye imizuzu emi-5.

Izinqamuleli zokonga isikhathi

Ingxenye yale recipe ethatha isikhathi eside ukusika zonke izithako. Uma konke sekusebhodweni, kuthatha imizuzu engu-20 kuphela ukupheka.

Ukuze wonge isikhathi sokulungiselela, usike yonke imifino kusengaphambili. Ungakwazi ukugcina imifino ezitsheni ezivaliwe efrijini kuze kube isonto.

Enye indlela enqamulelayo ukupheka nokuhlinza inkukhu kusenesikhathi. Bilisa amabele enkukhu, bese uwasika ngemfoloko. Gcina inkukhu echotshoziwe esiqandisini uze ulungele ukwenza isobho.

Isifuba senkukhu noma amathanga enkukhu

Ungasebenzisa isifuba senkukhu noma amathanga enkukhu kule recipe. Bobabili bazonambitha okumangalisayo, kodwa cabangela ukuthungwa. Amabele enkukhu aqhuma kalula futhi abe namafutha amancane. Angcono kakhulu amasobho ngenxa yalesi sizathu.

Isobho lenkukhu le-keto elilula nelinokhilimu

Le recipe ye-carb ephansi, i-creamy keto yesobho lenkukhu izokwanelisa zonke izifiso zakho zokudla okunomsoco esimweni sezulu esibandayo sasebusika. Futhi, kuthatha imizuzu engaphansi kwengama-30 ukuzilungiselela.

• Isikhathi esiphelele: Amaminithi we-25.
• Rendimiento: 6 izinkomishi.

Izithako

• 4 izinkomishi zomhluzi wenkukhu noma umhluzi wethambo.
• 4 i-organic rotisserie yenkukhu noma amabele enkukhu (angenamathambo, aphekiwe futhi acushiwe).
• 1/2 ithisipuni ye-pepper emnyama.
• 1 ithisipuni kasawoti.
• 1/4 ithisipuni xanthan gum.
• 3 wezipuni ibhotela elifakwe ngotshani.
• 2 izaqathe (oqoshiwe).
• 1 inkomishi yesilimo esidliwayo esinamagatsha anamanzi (oqoshiwe).
• 1 anyanisi oqoshiwe).
• 2 izinkomishi ukhilimu oshisayo noma ukhilimu kakhukhunathi.

Imiyalo

1. Ncibilikisa ibhotela epanini elikhulu phezu komlilo ophakathi.
2. Engeza izaqathe, isilimo esidliwayo esinamagatsha anamanzi, u-anyanisi, usawoti kanye nopelepele. Gcoba imizuzu engu-5-6 kuze kube yilapho imifino ithenda kancane.
3. Faka inkukhu echotshoziwe, bese uthela umhluzi wenkukhu noma isitokisi nokhilimu.
4. Pheka imizuzu engu-12-15 phezu komlilo ophakathi nendawo.
5. Fafaza ku-xanthan gum ngenkathi ugovuza njalo. Bilisa isobho eminye imizuzu engu-5-6.
6. Engeza i-xanthan gum eyengeziwe ukuze uqine uma uthanda. Khonza futhi ujabulele.

Ukudla okunomsoco

• Usayizi wengxenye: 1 inkomishi.
• Amakhalori: 433.
• Amafutha: I-35 g.
• Ama-carbohydrate: I-8 g.
• Isikhunta: I-2 g.
• Amaprotheni: I-20 g.

I-Palabras clave: ukhilimu keto inkukhu isobho.